John joined CBT4T with ONE appointment included

Tinnitus Functional Index (TFI): Initial: 46.4% (moderate problem 32-53%) > Stage 4: 33.6% > Stage 6: 20.0% (small problem 18-31%)

Q: Would you recommend others with severe tinnitus distress to use the course, and if so, what would you say to them?

A: "I would unhesitatingly recommend the course. I've felt needled by tinnitus on and off for most of my life, especially when stressed by other things, but do feel better now and more hopeful for the future."

Q: What benefit have you experienced using the relaxation element of the course so far?

A: "The relaxation element has helped me enormously. I had some experience of these types of exercise following on from a yoga course I did a long time ago but I'd never done them on a daily basis and that has made a big difference for me, dovetailing well with the other elements of the course."

Q: How has the neuroscience-based learning about the amygdala, autonomic ladder and brain plasticity helped you to relate to your experience of tinnitus, anxiety and stress?

A: "It's helped me to understand that my negative thoughts are not fixed and inevitable. I can re-frame the way I think about things and this idea gives me hope."

Q: What have you learned from the costs & benefits transaction work (used from stage 3)? Estimate how much you have already adjusted from having a problem-oriented perspective towards a recovery-oriented perspective (e.g. 2/10 > 7/10 indicates an improvement of 5 so far)

A: "Through the costs & benefits transaction work, I focused on what specifically are/were my feelings about my tinnitus and how I can shift my thinking in a much more positive direction. I do think that I've escaped the doom loop. A 2 to 7 improvement is probably a fair estimate of where I am at the moment."

Q: You are likely to have had your first 1-1 by now. Did you benefit from your 1-1 and if so, how?

A: "Yes, it was good to meet Debbie for a face-to-face talk. She understands at first hand the problems associated with tinnitus and her experience of helping people is second to none. I like the idea that my progress is being monitored and her presence in the background is reassuring and keeps me focused."

Q: What is your own impression of your progress to date?

A: "I am really pleased with the progress I have made. I previously felt that while my life was good it would have been much better without my tinnitus. Now I realize that it is actually not too much of a bother to me and I have a lot to enjoy and look forward to."

Q: The weekly SITREP was introduced in August 2023. Have you found it useful to report in weekly and if so, why?

A: "Yes, I've liked taking a few minutes each Friday to think about the week and put my thoughts down in an email. Like the relaxation log, it's a simple but effective way of keeping a personal record and another way of communicating with Debbie."

"Learning the science behind the whole CBT4T process has helped me to engage fully with the program. Also, the logs and SITREPS, which give an opportunity for regular reflection, have kept me focused. The case studies, too - so good to know that there are many people out there who have successfully dealt with this. I was pleased to find the CBT4T program after floundering around for many years trying to track down some effective help for tinnitus. So, I felt really positive about the course from the outset and I've been fortunate to have the time to fit the daily exercises quite easily into my routine. I haven't wanted to rush the process which has taken me nearly 4 months so far and I have made mostly good progress in re-framing my thoughts. It's not been easy for me to change long-established negative thinking but I've been having fewer worrying thoughts than before I started this process and I am optimistic that, despite the odd setback, the final outcome will be a positive one for me."